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Eggplant Fries with Cucumber Dipping Sauce
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30 minutes
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
all-purpose flour
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
soy yogurt
all-purpose flour
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 174% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 14.8% of RDA
• Calories: 36.9% of RDA
• Carbs: 17.5% of RDA
• Fat (total lipid): 29.0% of RDA
• Fiber: 28.2% of RDA
• Fructose: 5.3% of RDA
• Protein: 7.0% of RDA
• Sodium: 174% of RDA
• Sugar: 42.1% of RDA
• Vitamin A (IU): 24.1% of RDA
• Vitamin B6: 15.6% of RDA
• Vitamin C: 16.3% of RDA
• Iron: 7.8% of RDA
• Magnesium: 14.8% of RDA
• Manganese: 9.5% of RDA
• Niacin: 7.2% of RDA
• Potassium: 12.0% of RDA
• Zinc: 6.2% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
48.2
g
Calories
737
 
Fiber
7.89
g
Iron
1.48
mg
Protein
7.86
g
Sodium
2351
mg
Sugars
13.2
g
Fat (total lipid)
17.7
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
lb
+
-
 
peeled and cut into strips.
 
1
tbsp
+
-
 
for eggplant fries.
 
1
tsp
+
-
 
for dipping sauce.
 
2
cups
+
-
 
plain.
 
1/4
cups
+
-
 
 
1/4
cups
+
-
 
finely chopped.
 
2
cloves
+
-
 
minced.
 
1
tbsp
+
-
 
 
3
tbsp
+
-
 
freshly squeezed.
 
1
tbsp
+
-
 
finely chopped.
 
1
pinch
+
-
 
 
1/4
cups
+
-
 
for frying, may need more.
 
1
cup
+
-
 
 
1
tbsp
+
-
 
 
2
tsp
+
-
 
ground.
 
1
tsp
+
-
 
 
1/2
cups
+
-
 
dry.
 
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PREPARATION
PREPARING THE EGGPLANT FRIES
1.
Peel and cut the eggplant into strips.
2.
Place the eggplant strips into a colander and toss with 1 tbsp salt.
PREPARING THE CUCUMBER DIPPING SAUCE
3.
In a bowl, whisk together yogurt, grated cucumber, parsley, garlic, lemon zest, lemon juice, mint, 1 pinch of salt and 1 pinch of pepper. Refrigerate until ready to use.
FRYING THE EGGPLANT FRIES
4.
Rinse the eggplant under water and drain well.
5.
Gently squeeze with a kitchen cloth and pat dry.
6.
Place a large, heavy-bottomed skillet over medium heat and add 2 inches of grape seed oil and heat until a pinch of flour dropped into hot oil immediately bubbles up.
7.
In a shallow dish, whisk together 1 cup flour, garlic powder, cumin, paprika, 1 tsp salt and 1 tsp pepper. Set aside.
8.
Pour the wine into another shallow dish and set aside.
9.
Working in batches, lightly toss the eggplant strips in the wine and dredge through the flour mixture.
10.
Carefully place the fries into the oil and fry, turning once, until golden brown. This should take ~3-4 minutes.
11.
Transfer cooked fries to a plate lined with paper towels and repeat until all eggplant fries are cooked.
12.
Serve immediately with the cucumber dipping sauce.
"PAIRS WITH" RECIPES:
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free all-purpose flour for all-purpose flour.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 737
Protein 7.86 g
Carbohydrates 48.2 g
Iron 1.48 mg
Fiber 7.89 g
Calcium 148 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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